Friday, September 20
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny
»»The Pyramid Scheme

The Pyramid Scheme

3
By on Richmond, VA
  • When: 05/7/19
  • QIC: Bulkhead
  • The PAX: Lab Rat, Yardsale, Spit, Phonics, Helix, The Carpenter, Mr. Belding (Ohio), Minecraft (FNG), Opus, Hustler, Pavarotti, Bulkhead

12 Davillians including a F3 brother from Ohio and an FNG posted today for YHC’s VQ.

COP

Mosey to basketball court, side shuffle and back pedal around the perimeter of the court before circling up.

  • SSH x 20
  • Imperial Walkers x 10
  • Don Quixotes x 10
  • Mountain Climbers x 20
  • HRMs x 20
  • Lunges w/ twist x 20

Beatdown

  • Suicides on basketball court
    • Starting at one end of court sprint quarter way and back to starting point, sprint to half way point then back to starting point, sprint to 3/4 way then back and sprint to other end of court then back
    • Reverse – sprinting full, 3/4, 1/2 and 1/4
    • Back pedal suicides – 1/4, 1/2, 3/4 and full
    • Reverse back pedal – full, 3/4, 1/2 and 1/4
  • Mosey to soccer filed for some 4 corners
    • 1st corner – 10 burpees
    • 2nd corner – 10 burpees, 20 flutterkicks
    • 3rd corner – 10 burpees, 20 flutterkicks, 30 squats
    • 4th corner – 10 burpees, 20 flutterkicks, 30 squats and 40 SSH
  • Mosey to the jungle gym for some Pyramids
    • 1 pull-up followed by 2 merkins
    • 2 pull-ups followed by 4 merkins
    • All the way to 11 pull-ups and 22 merkins
  • Mosey to curb before the flag to do variation of WWII situps (credit to Mudface). Sit at edge of curb and do a WWI situp then standup x 10.
  • Nuberama and Namearama
  • Observations
    • The Carpenter ran to Daville this morning (we might be starting a Daville breakfast club at this rate).
    • Helix is the master of burpees
    • The pyramid scheme is something YHC had picked up while in the Marine Corps. Its a great way to improve your pull-ups count but will leave you sore.
    • YHC was very humbled by the turnout today. Its been one year since YHC started doing F3 and its been an amazing experience. I would like to thank all the F3 brothers for their support and encouragement.
  • Announcements
    • Field Day at Dogpile this Saturday. Daville needs at least 10 participants wearing red shirts.
    • Welcome to F3 Minecraft. Always good to see new members.
    • Mr. Belding (Ohio) had a good example of how each PAX has its own tradition. The 6 goes in the middle to introduce themselves to the PAX.
  • The Carpenter took us out.

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3 Comments

  1. Spit on

    Bulkhead great VQ, you were a natural! That pyramid was no joke. There’s something about a combination of pull-ups and Merkins That smoked us all.

    It was great to be back out, 10 days without a beat down is way too long.

    Welcome Minecraft! Hope you’re out again soon.

  2. Kubota on

    Nice looking VQ, Bulkhead! Also, happy one year in F3! Hope to make a Q of yours soon. See ya in the gloom!

  3. Lab Rat on

    Wow, what a smoker! Great job, and thanks for purposely messing up the counting a couple times to give us something to rag you about early! No laughter to be had after that.

    It reminded me of Jocko’s answer to a fan’s question about what exercise should you do to get better at pullups….. pullups.

    Grant wait for the next one!